Monday, February 1, 2016

February 2016 Newsletter - Happy Valentine's Day and Heart Health



The beginning of February means Valentine’s Day is approaching and with it our attention turns to matters of the heart. Last year I attended two excellent seminars on the heart. The last one I attended was presented by Dr. Michael Gaeta in December 2015 which was his synopsis of Mark Anderson’s Back to School for Doctors 2015 presentation along with his own special insights from his over 25 years of practice. Some interesting tidbits of information and my summary articles are in the first feature article below.

In a related story just this last week, the Express from the United Kingdom featured an article illustrating how the conventional medicine solution of taking a statin for heart health has been linked to an increased risk for diabetes. You can read that article by clicking here: http://www.express.co.uk/life-style/health/639586/Statins-doubles-diabetes-study-drug.

Last month’s newsletter featured several articles about what to eat and how to exercise. I noticed that I have changed a few ideas about the top foods to eat, so I have written a new article to summarize which I call “The Road to Better Health Starts with Food.” You can link to it here: http://brwellness.com/nutrition-news/?p=661.

Many of you have asked about my trip to Argentina. It was fantastic, once we got there! It was great to meet and be with Susana’s family and to meet some of her closest lifelong friends, to spend time on the beach, relax, and to see the city of Buenos Aires. Some of you were following the adventure on Facebook. There was a bit of drama with American Airlines. If you want some entertainment you can read the details below!

Dr. Michael Gaeta and Heart Health
Here’s a few of the tidbits Dr.Gaeta shared that I thought were of interest to pass along.

One half of all deaths in the United States are caused by clots. This includes heart attacks and strokes. Thus preventing clots can go a long way in life extension. The solution to preventing clots is a natural substance called rutin. Rutin is part of Vitamin P, which is part of the Vitamin C complex. Vitamin P stands for permeability. It is the collagen formation factor. We need collagen for tissue and vascular integrity. Collagen keeps the body tissues strong. It is the “glue” that holds them together. Plaquing occurs when there is low collagen. Plaque is made from calcium and cholesterol. It is placed where there is inflammation in the body. Damage to the vasculature has caused inflammation. There is not sufficient collagen to repair, thus in comes the plaque. 

For more detailed information regarding heart disease and stroke and rutin I encourage you to see my heart health series of blogs. 

Part 1 – Introduction and Heart Rate: http://brwellness.com/nutrition-news/?p=390
Part 2 – Rhythm of the Heart: http://brwellness.com/nutrition-news/?p=449
Part 3 – Toning the Heart: http://brwellness.com/nutrition-news/?p=529

More tidbits:
One third of the United States population is diabetic or pre-diabetic. 90% of those who are pre-diabetic are unaware.  Two-thirds of US adults are overweight and one-third of US children are overweight.

Synthetic vitamins have been shown to increase the risk of death by 8-16%. This is why I use food based vitamins in my practice.

Since statins have been in use the studies show that cardiovascular disease risk has gone down (as the drug companies will point out), but..all death mortality has increased. There is a 43% increase in the cases of diabetes if they are taking statins. The bottom line – the statin is causing something else to kill you before heart disease!

The ideal spread for blood pressure is 40 points. That is where the traditional 120/80 comes from. The bigger the difference between the two numbers, the greater the stress is on the arteries. Interestingly enough, one-half of strokes take place in people with normal blood pressure. Since that is the case it puts into question the concept that high blood pressure causes strokes.

For the full blog article on tidbits from Dr. Gaeta click here: http://brwellness.com/nutrition-news/?p=658.

If you'd like to learn more about Dr. Gaeta, here's a link to his website: https://michaelgaeta.com/

The Road to Better Health Starts with Food
With the New Year upon us many of us make the resolution to be healthier. In most cases that is interpreted as losing weight. Many of us will join the gym and begin to exercise. For some that will be sufficient as the last few holiday pounds come off. However, to ensure better health in the long term that is not the solution. The road to better health starts with food and drink – what we are putting into our body. 

My purpose in this article is to be straight forward and make it simple. Here are the foods I recommend you eat on a regular basis, unless of course you are allergic. These foods emphasize what lacks in many American diets – vegetables and fruit for vitamins and minerals to fuel our metabolism, healthy sources of protein to build our bodies, and healthy fats that are sources of Omega 3’s and vitamins A, D, E, and K. If you want more details about these foods see my blog and other nutrition resources.

For the rest of the article click here: http://brwellness.com/nutrition-news/?p=661.

American Airlines – Not A Healthy Company
While Argentina was great I have nothing good to say about American Airlines. In summary we missed connections, were delayed over 12 hours, and after all that our bags did not arrive with us. And the worst part of all is they really did not seem to care. For my mental health and for your amusement you can read all the details and the back and forth communication.

While I know it has nothing to do with my health. The stress of the whole ordeal with American also was not healthy. My experience and the customer rankings that were in a recent Wall Street Journal article I reference suggest you can make a better choice of who to fly with and I would encourage you to do so.


My complaint letter, truly one for the ages!! http://brwellness.com/nutrition-news/?p=663

Their non-customer oriented response, basically a form letter filling in my name and dates: http://brwellness.com/nutrition-news/?p=665

My response back, telling them I was not satisfied with their offer: http://brwellness.com/nutrition-news/?p=667

And their final short and sweet back to me telling me to get lost: http://brwellness.com/nutrition-news/?p=669

I have since filed a complaint with the FAA and they have forwarded that to American. Hopefully I’ll get a more customer focused person.

Friday, January 22, 2016

The Road to Better Health Starts with Food!



With the New Year upon us many of us make the resolution to be healthier. In most cases that is interpreted as losing weight. Many of us will join the gym and begin to exercise. For some that will be sufficient as the last few holiday pounds come off. However, to ensure better health in the long term that is not the solution. The road to better health starts with food and drink - what we are putting into our body.

My purpose in this article is to be straight forward and make it simple. Here are the foods I recommend you eat on a regular basis, unless of course you are allergic.  These foods emphasize what lacks in many American diets – vegetables and fruit for vitamins and minerals to fuel our metabolism, healthy sources of protein to build our bodies, and healthy fats that are sources of Omega 3’s and vitamins A, D, E, and K. If you want more details about these foods see my blog and other nutrition resources.

Before we explore what to eat, it is equally and perhaps more important to avoid certain foods. These foods are the main cause of poor health and disease. They are: excess sugar (that means anything that isn’t naturally in the food), high fructose corn syrup, artificial sweeteners, highly processed vegetable oils, and trans-fats.

Now, on to the good stuff! Here’s what to eat and you’ll notice there is plenty of choice! Eating healthy is easy and fun. But it does require a little effort as well.

First and foremost is water! While we don’t necessarily think of water as food, it is one of the most important nutrients for your body. Most of us simply do not drink enough water. And remember - coffee is not water, juice is not water, milk is not water, beer is not water – water is water! What kind should you drink? Due to space constraints I’ll keep it simple - some type of filtered water without chlorine and fluoride is best. How much to drink? The rule of thumb is one half your body weight in ounces. That is not universal so you need to see what works for you. If you introduce more vegetables into your diet they are loaded with water.

Eat more vegetables. The best are the leafy greens and the cruciferous family. To ease digestion both leafy greens and cruciferous vegetables are best steamed or lightly stir fried.  They should both be staples in your diet.  Leafy greens include kale, Swiss chard, beet greens, mustard greens, collard greens, and spinach. The cruciferous family includes broccoli, cabbage, cauliflower, kale, bok choy, and Swiss chard. 

Eat more fruit, but don’t overdo it. Vegetables are way more important than fruit and fruit should be limited to 25 grams of fructose per day. The best fruits are berries because they are low in fructose. Include blueberries, strawberries, raspberries, and cherries in your diet.  Berries freeze well so you can stock up while they are fresh during the summer and use them year round. 

Eat healthy sources of protein. This means grass fed meats, pastured chickens, wild fish, and eggs from pastured chickens. Except for the fish, these are all available from local farmers.

I encourage you to avoid high carbohydrate foods such as cereals, grains, and rice. But, if you must have something then Quinoa (keen-wah) is your best bet. It is gluten free and is loaded with minerals and fiber. 

Eat healthy sources of fat. This includes avocado, organic butter, extra virgin olive oil, organic coconut oil, and nuts and seeds. For those with an allergy to the dairy protein casein, ghee (clarified butter) is an equally healthy option.

Nuts and seeds are a good source of fat, protein, and fiber. They are best digested and utilized by the body when raw and then soaked and dehydrated. Consider almonds, walnuts, pecans, macadamia, pumpkin seeds, and sunflower seeds. They make an excellent snack (please, just a handful).

Find a fermented food that you like. This can be raw sauerkraut, Kim-chi, or kefir. Kefir is a lacto-fermented dairy product.  Your best bet is to buy plain versions and add your own fruit.  If you have a dairy allergy you can use coconut milk or coconut water kefir.


Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Mequon, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

Friday, January 1, 2016

January 2016 Newsletter - Happy New Year!!



Happy New Year!! Wow – 2016!
Through the magic of the Internet I can send out this newsletter while still out of the country! I will be back in the office on Friday January 8 just for product pickup with appointments resuming on Monday January 11.

This is the time of New Year’s Resolutions – to eat better and to exercise regularly. So, I’m here to help and make it simple. This month’s newsletter looks at some gems from the past – the best foods to eat and the best way to exercise and the best book on nutrition!

The Best Book on Nutrition
She’s been telling us to eat fat for over 20 years. Always ahead of her times, Ann Louise Gittleman has revised and updated her book Eat Fat, Lose Weight. This was the first book of its kind when it came out. I encourage you to read it. For a nice overview of the book, click here: http://annlouise.com/2015/11/20/debunking-those-big-fat-lies/

What to Eat – 20 Foods You Should Have in Your Diet
I have run these articles several times in the past, but the truth is, that there’s nothing really new in what is healthy to eat! While the articles each highlight ten foods as you read them you’ll see there are actually quite a few more listed that relate to the one identified.

The first ten foods are: Blueberries, Apples, Kale, Almonds, Quinoa, Wild Salmon, Avocado, Kefir, Coconut Oil, and Butter. To read why click here: http://brwellness.com/nutrition-news/?p=78
The second ten foods are: Broccoli, Garlic, Sweet Potatoes, Eggs, Whey Protein, Water, Cranberry Juice, Olive Oil, Grass Fed Beef, and Brown Rice. To read why click here: http://brwellness.com/nutrition-news/?p=77

The Most Efficient Exercise
In the past I’ve written a few articles about exercise. I’ve told you about PACE and PACE Express from Dr. Sears, BurstFit by Dr. Axe, and the Xiser stepper to name a few. All of these techniques are similar in they promote what is called “burst training” or “sprint training” and now “HIT” (high intensity training). All work off a similar premise – the human body was not designed to run a marathon and the average person does not have to spend hours upon hours exercising to get in shape. 

In fact, they even boldly state that being fit is not necessarily the same as being healthy and that many people over-exercise which has negative impacts on their health. This has been my experience with many of my clients. They come to me and say, “I don’t get it. I work out every day with my trainer and I keep gaining weight.” 

Body by Science explains all the whys behind this. It provides the research and the science behind how exercise impacts the body. I wrote a series of four articles which are listed below.
1. Introduction to Body by Science
2. The Cardio Myth
3. Fat Metabolism
4. Genetic Expression
So, without further ado, let’s get to Body by Science.

Getting Started With Body by Science
“I don’t understand. I work out every day and I’m still gaining weight.” Believe it or not I hear this question quite frequently. On the surface it seems to be quite the paradox. All the conventional wisdom tells us to lose weight all we need to do is watch what we eat (meaning to eat less) and exercise more. Follow this simple formula: use more calories than you take in. 

In the past I’ve explained part of this myth – how all calories are not created equal. Based on what the calorie is from (protein, fat, or carbohydrate) it will have a different effect in your body. If you need a refresher you can find that article on my blog at http://brwellness.com/nutrition-news/?p=135

Now let’s explore the other half of the equation: exercise more. This of course leads to a series of questions. What type of exercise is best? How many times a week should I exercise? How long should I exercise? 

For the rest of the article click here: http://brwellness.com/nutrition-news/?p=27

The Cardio Myth
This article addresses the cardio myth. The recommended method of exercise is what he terms high intensity training (or HIT). It benefits both the aerobic and anaerobic energy pathways. Most “cardio” only works the aerobic pathway. 
 
High intensity training is in many ways the complete opposite of what is now known as “cardio.” HIT is designed to be short and sweet. The techniques work the major muscle groups to exhaustion and then you must stop, rest, and then begin the next exercise. Cardio is designed to be lower intensity so that you can perform the exercise without stopping, usually anywhere from 45 minutes to an hour.

For the rest of the article click here: http://brwellness.com/nutrition-news/?p=26

Exercise and Hormones: Fat Burning (Yes) and Fat Storing (oh no!)
This article offers a clear explanation of the actual science of exercise, how activity relates to hormones, and how this determines what happens in your body. In short, it answers the question I am frequently asked. “Why am I gaining weight when I am working out every day?” 

The effectiveness of exercise is all about hormones, fat metabolism and blood glucose levels. Hormones signal the body to burn fat and to store fat. High intensity training works the major muscle groups to exhaustion, uses up glucose, and encourages the body to burn fat and build muscle.

For the rest of the article click here: http://brwellness.com/nutrition-news/?p=21

It’s In Your Genes: Ten Factors That Influence Exercise Outcomes
One of my favorite parts in Body by Science is the discussion of genetic expression. It plays a major role in our physical appearance. People can do similar types of exercise but in the end their genes determine how their physical activity is expressed in their body. 

Quite simply there are certain things that are meant to be and they aren’t going to change. They show a picture of a forest of the same type of tree, yet one is significantly taller than the others. If you only saw it, you’d assume it was the norm, but in fact it is the exception.

These same basic principles apply to the human body. Some people are the way they are simply because of genetics. Two people could do the exact same workout but based on their genes one can emerge as a championship body builder and the other will not. 

For the rest of the article click here: http://brwellness.com/nutrition-news/?p=17

Here’s a link to the web site: http://www.bodybyscience.net/home.html/. There are videos, blogs, and other helpful information. I highly recommend it.

Friday, December 25, 2015

Some Learning Tidbits from Dr. Michael Gaeta’s Cardiovascular Seminar



I’ve mentioned before how much I love to learn and how continual education is one of the things I enjoy best about my job. On the path of education I’ve been blessed to come across many outstanding teachers who have had great influence on me and my practice. They include, in alphabetical order: Mark Anderson, Dr. Bruce Bond, Dr. Davis Brockenshire, Dr. Robert Cass, Ann Louise Gittleman, Dr. Chad Guess, Dr. Annette Schippel, Dr. Joe Teff, Dr. Randy Tent, Dr. Stuart White. And now I’m adding to that list Dr. Michael Gaeta.

I’ve attended several of his seminars and they are all excellent. The last one I attended was his cardiovascular seminar in December 2015. This was a synopsis of Mark Anderson’s Back to School for Doctors 2015 presentation along with Dr. Gaeta’s insights.

Here’s a few of the tidbits he shared that I thought were of interest to share.

One half of all deaths in the United States are caused by clots. This includes heart attacks and strokes. Thus preventing clots can go a long way in life extension. The solution to preventing clots is a natural substance called rutin. Rutin is part of Vitamin P, which is part of the Vitamin C complex. Vitamin P stands for permeability. It is the collagen formation factor. We need collagen for tissue and vascular integrity. Collagen keeps the body tissues strong. It is the “glue” that holds them together. Plaquing occurs when there is low collagen. Plaque is made from calcium and cholesterol. It is placed where there is inflammation in the body. Damage to the vasculature has caused inflammation. There is not sufficient collagen to repair, thus in comes the plaque. 

For more detailed information regarding heart disease and stroke and rutin I encourage you to see my heart health series of blogs.

One third of the United States population is diabetic or pre-diabetic. 90% of those who are pre-diabetic are unaware.  Two-thirds of US adults are overweight and one-third of US children are overweight.

Synthetic vitamins have been shown to increase the risk of death by 8-16%. This is why I use food based vitamins in my practice.

Since statins have been in use the studies show that cardiovascular disease risk has gone down (as the drug companies will point out), but..all death mortality has increased. There is a 43% increase in the cases of diabetes if they are taking statins. The bottom line – the statin is causing something else to kill you before heart disease!

The ideal spread for blood pressure is 40 points. That is where the traditional 120/80 comes from. The bigger the difference between the two numbers, the greater the stress is on the arteries. Interestingly enough, one-half of strokes take place in people with normal blood pressure. Since that is the case it puts into question the concept that high blood pressure causes strokes.

Our bones are one-third mineral, one-third protein (collagen), and one-third water.

Every day 50,000 gall bladders are removed! This is highly preventable through better diet.

74% of the US population is deficient in magnesium.